Guía de entrenamiento nivel 1

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The CrossFit Training Guide is a collection of CrossFit Journal
Articles written over the last 10 years primarily by Coac...

Table of Contents
CrossFit Programming & Scaling
Und...

CrossFit

Understanding CrossFit
The aims, prescription, methodology, implementa...

CrossFit Training Guide | CrossFit
Understanding CrossFit... (continued)
Methodology ...

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CrossFit Training Guide | CrossFit

NOTES

...

CrossFit Training Guide | CrossFit

Foundations

CrossFit is...

CrossFit Training Guide | CrossFit
Foundations... (continued)
Our athletes are trained to bike, run, swim, and row at ...

CrossFit Training Guide | CrossFit
Foundations... (continued)
conditioning program in the sense that the fitness we ...

CrossFit Training Guide | CrossFit
Foundations... (continued)
What is the CrossFit Method?
The CrossFit method is to estab...

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CrossFit Training Guide | CrossFit
Foundations... (continued)
balance, and accuracy). The excessive aerobic volume of ...

CrossFit Training Guide | CrossFit
Foundations... (continued)
...

CrossFit Training Guide | CrossFit
Foundations... (continued)
Anything else is sport specific training not core strength ...

CrossFit Training Guide | CrossFit
Foundations... (continued)

Functional Movements ...

CrossFit Training Guide | CrossFit
Foundations... (continued)

If you follow these simple guidelines you will benefit ...

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CrossFit Training Guide | CrossFit

NOTES

...

CrossFit Training Guide | CrossFit

What is Fitness?
What Is Fitness...

CrossFit Training Guide | CrossFit
What is Fitness?... (continued)
Crossfit’s First Fitness Standard ...

CrossFit Training Guide | CrossFit
What is Fitness?... (continued)

...

CrossFit Training Guide | CrossFit
What is Fitness?... (continued)
Metabolic Conditioning, or “Cardio”
Biking, running, sw...

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CrossFit Training Guide | CrossFit
What is Fitness?... (continued)
...

CrossFit Training Guide | CrossFit
What is Fitness?... (continued)
Dr. Seiler’s work, incidentally, makes clear the fallac...

CrossFit Training Guide | CrossFit
What is Fitness?... (continued)
We recommend Bob Anderson’s Stretching. This is a ...

CrossFit Training Guide | CrossFit
What is Fitness?... (continued)
Throwing ...

CrossFit Training Guide | CrossFit
What is Fitness?... (continued)
For the fitness that we are pursuing, every parameter ...

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CrossFit Training Guide | CrossFit

CrossFit’s New Three-Dimensional Definition of Fitness and Health

...

CrossFit Training Guide | CrossFit

26 of 115

Copyright © CrossFit, Inc....

CrossFit Training Guide | CrossFit

Technique At the C...

CrossFit Training Guide | CrossFit

NOTES

...

Movements

Anatomy and Physiology for Jocks Ana...

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CrossFit Training Guide | Movements
Anatomy and Physiology for Jocks... (continued)

Trunk neutral, hip extension,...

CrossFit Training Guide | Movements
Anatomy and Physiology for Jocks... (continued)
joint (SI joint), which connects the p...

CrossFit Training Guide | Movements

Squat Clinic
...

CrossFit Training Guide | Movements
Squat Clinic... (continued)
On the athletic front, the squat is the quintessential hip...

CrossFit Training Guide | Movements
Squat Clinic... (continued)
Causes of the Bad Squat ...

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CrossFit Training Guide | Movements
Squat Clinic... (continued)
Therapies for Common Faults

Bar Holds: Grab a bar racked ...

CrossFit Training Guide | Movements
Squat Clinic... (continued)
Many will avoid the bottom like the plague. You want ...

CrossFit Training Guide | Movements
Squat Clinic... (continued)

Air Squat
• Back arched

• Look straight ahead

•...

CrossFit Training Guide | Movements

NOTES

...

CrossFit Training Guide | Movements

The Overhead Squat

The overhead s...

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CrossFit Training Guide | Movements
The Overhead Squat... (continued)
Here is our seven step process for learning the over...

CrossFit Training Guide | Movements
The Overhead Squat... (continued)
3. Be able to perform the pass-through at the top, ...

CrossFit Training Guide | Movements
The Overhead Squat... (continued)
5. Start the overhead squat by standing straight an...

CrossFit Training Guide | Movements
The Overhead Squat... (continued)
7. Practice the overhead squat regularly and increa...

CrossFit Training Guide | Movements
The Overhead Squat... (continued)
...

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CrossFit Training Guide | Movements
The Overhead Squat... (continued)

Overhead Squat
• Grip as wide as needed

• Go...

CrossFit Training Guide | Movements

NOTES

...

CrossFit Training Guide | Movements

Shoulder Press, Push Press, Push Jerk
Introduction ...

CrossFit Training Guide | Movements
Shoulder Press, Push Press, Push Jerk... (continued)

2. The Push Press
...

CrossFit Training Guide | Movements
Shoulder Press, Push Press, Push Jerk... (continued)
The Role of the Abs in the Overhe...

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CrossFit Training Guide | Movements
Shoulder Press, Push Press, Push Jerk... (continued)
And This:
Repetition one: shoulde...

CrossFit Training Guide | Movements

NOTES

...

CrossFit Training Guide | Movements

The Deadlift
The deadlift ...

CrossFit Training Guide | Movements
The Deadlift... (continued)
Consider each of the following cues to a sound deadlift.
M...

CrossFit Training Guide | Movements
The Deadlift... (continued)

...

CrossFit Training Guide | Movements

Sumo Deadlift Highpull
• Start on ground

• Wide, “Sumo” stance

• Take nar...

CrossFit Training Guide | Movements

NOTES

...

CrossFit Training Guide | Movements

Medicine Ball Cleans

The clean an...

CrossFit Training Guide | Movements
Medicine Ball Clean... (continued)

The Medicine Ball Clean

...

CrossFit Training Guide | Movements
Medicine Ball Clean... (continued)
introduction, execution, and applicability to gener...

CrossFit Training Guide | Movements
Medicine Ball Clean... (continued)
Common Faults ...and Their Corrections (cont’d)

...

CrossFit Training Guide | Movements
Medicine Ball Clean... (continued)
The faults universal to lifting initiates are all t...

CrossFit Training Guide | Movements

NOTES

...

CrossFit Training Guide | Movements

The Glute-Ham Developer Sit-up
We have four glute-ham ...

CrossFit Training Guide | Movements
The Glute-Ham Developer Sit-Up... (continued)
trunk flexion in these moves hides their...

CrossFit Training Guide | Movements
The Glute-Ham Developer Sit-Up... (continued)

extend the legs while coming up. The...

CrossFit Training Guide | Movements

NOTES

...

Nutrition

Food Fo...

CrossFit Training Guide | Nutrition
Food... (continued)
We write here today in 2003 gloating. Gloating, because ...

CrossFit Training Guide | Nutrition

Glycemic Index
For several dec...

CrossFit Training Guide | Nutrition
Glycemic Index... (continued)

...

CrossFit Training Guide | Nutrition

Meal Plans

...

CrossFit Training Guide | Nutrition
Meal Plans... (continued)
Choo...

CrossFit Training Guide | Nutrition
Meal Plans... (continued)

Protein (cooked qty) cheese ...

CrossFit Training Guide | Nutrition
Meal Plans... (continued)
Block Chart for Un...

CrossFit Training Guide | Nutrition
Meal Plans... (continued)

...

CrossFit Training Guide | Nutrition
Meal Plans... (continued)

...

CrossFit Training Guide | Nutrition
Meal Plans... (continued)

...

CrossFit Training Guide | Nutrition
Meal Plans... (continued)

...

CrossFit Training Guide | Nutrition
Meal Plans... (continued)

...

CrossFit Training Guide | Nutrition
Meal Plans... (continued)
Unfortunately, the full benefit of the Zone diet is largely ...

CrossFit Training Guide | Nutrition

Nutrition Lecture: Avoiding Disease Nutr...

CrossFit Training Guide | Nutrition

Diet, Inflammation and Disease (Fish Oil)

“If I want to have an al-Qaida bat...

CrossFit Training Guide | Nutrition

NOTES

...

Programming Scaling
...

CrossFit Training Guide | Programming Scaling
Programming... (continued)

T...

CrossFit Training Guide | Programming Scaling
Programming... (continued)

...

CrossFit Training Guide | Programming Scaling
Programming... (continued)

...

CrossFit Training Guide | Programming Scaling
Programming... (continued)

...

CrossFit Training Guide | Programming Scaling

“The Girls” for Grandmas
In the ...

CrossFit Training Guide | Programming Scaling
“Girls” for Grandmas... (continued)

Push-ups off the knees

Sit-ups

...

CrossFit Training Guide | Programming Scaling
“Girls” for Grandmas... (continued)

“Diane” ...

CrossFit Training Guide | Programming Scaling
“Girls” for Grandmas... (continued)

“Fran”
Origi...

CrossFit Training Guide | Programming Scaling

NOTES

...

Training Coaching

...

CrossFit Training Guide | Training Coaching
Fundamentals, Virtuosity, and Mastery ... (continued)
The novice’s curse is ...

96 of 115 CrossFit Training Guide | Trai...

97 of 115 CrossFit Training Guide | Training ...

98 of 115 CrossFit Training Guide | Training C...

99 of 115 CrossFit Tra...

100 of 115 CrossFit Training Guide | Training Coaching

...

101 of 115 CrossFit Training G...

102 of 115 CrossFit Training Guide | Training Coa...

CrossFit Training Guide | Training Coaching

NOTES

...

Teaching, Seeing, Correcting
The 9 Movments
THE STUDY OF MATERIAL PRESENTED HERE GIVES YOU
INF...

CrossFit Training Guide | Teaching, Seeing, Correcting - The 9 Movements

AIR SQUAT
The Air Squat is Foundational to the...

CrossFit Training Guide | Teaching, Seeing, Correcting - The 9 Movements

FRONT SQUAT
The Setup, Execution, Points of Pe...

CrossFit Training Guide | Teaching, Seeing, Correcting - The 9 Movements

OVERHEAD SQUAT
The Setup, Execution, Points of...

CrossFit Training Guide | Teaching, Seeing, Correcting - The 9 Movements

SHOULDER PRESS
The key elements of the Shoulde...

CrossFit Training Guide | Teaching, Seeing, Correcting - The 9 Movements

PUSH PRESS
The Push Press builds on the same s...

CrossFit Training Guide | Teaching, Seeing, Correcting - The 9 Movements

PUSH JERK
The Push Jerk builds from a good set...

CrossFit Training Guide | Teaching, Seeing, Correcting - The 9 Movements

DEADLIFT
The Deadlift is foundational to the Su...

CrossFit Training Guide | Teaching, Seeing, Correcting - The 9 Movements

SUMO DEADLIFT HIGH PULL
The Sumo Deadlift High...

CrossFit Training Guide | Teaching, Seeing, Correcting - The 9 Movements

MEDICINE BALL CLEAN
The medicine ball clean bui...

CrossFit Training Guide | Teaching, Seeing, Correcting - The 9 Movements

NOTES...

YOUR TRAINER LICENSING AGREEMENT in PLAIN ENGLISH

IN ORDER TO register for the Level I Trainer Certification, you read an...

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